Overhead Squats7 Sets, On the 1:30:1 Full Snatch then hold 3 Seconds in Bottom3 OHS*Increase weight each round until form fails then stay at proper weight. Start around 55% of snatch max and add 5-15# each set.

LIIIFor Time:30 Squat Cleans & Jerks (135#/95#)*Only do LIII if you have done Grace multiple times and have gotten your time sub 4 mins at RX weight**These are NOT clusters. It's a squat clean to a full hip lockout then a jerk. Enjoy!

In CrossFit, the burpee is a mainstay movement used to develop fitness. In certain populations, the burpee (prone to stand) is a critical skill required to safely lower one’s body to the ground and stand back up.